Nutritional Guideline
​Proper nutrition is an important factor in any fitness regime. At In Home Fitness we believe good nutrition is not only vital to acheive
your goals of looking better but can prevent disease and eliviate fatigue, anxiety, and depression.
​ All food properties have a direct effect on your body and how it operates. For instance while foods high in protein get a lot of push for being the building blocks of muscle growth it is important to not overload your diet in one area. Supplementing your protein with fluids and foods high in fiber will help ease digestion and help your body transport nutrition throughout it. Below are some examples of healthy protein and fiber enriched foods that can be incorporated into any diet regardless of your long term goal.
Protein-Enriched Foods (A-Z)
Almond Nuts, Anchovies, Asparagus, Avocado, Bacon, Baked Beans, Bananas, Beef Fillet Steak, Bread (wholemeal), Broccoli, Carrots, Cheese, Chicken Breast (skinless), Coconut, Cod Fish, Cottage Cheese, Couscous, Crabmeat, Eggs, Goji Berries, Hadock Fish, Hummus, Lamb (steak), Lobster, Milk (semi skimmed), Milk (whole), Monkfish, Orange, OrangeRoughy Fish, Pasta, Peanut Butter, Peas, Pork, Porridge Oats, Potatoes, Prawns, Pumpkin Seeds, Rice (brown), Salmon Fish Fillets, Sardines (fish), Sausages (pork), Soya Beans, Spaghetti, Spinach, Sunflower Seeds, Sushi, Tilapia Fish, Tofu, Tuna Fish (steak), Tuna Fish (tinned), Turkey Breast (skinless), Venison (deer meat), Yogurt.
Fiber-Enriched Foods
Apple (with skin)
Banana
Figs
Orange
Pear (with skin)
Raisins
Raspberries
Strawberries
Artichoke (cooked)
Broccoli (boiled)
Brussel Sprouts (cooked)
Carrots (raw)
Peas (cooked)
Potato (with skin/baked)
Sweet Corn (cooked)
Tomato Paste
Turnip Greens (boiled)
Fruits & Vegetables
Grains, Cereal, Pasta
Barley (pearled & cooked)​
Bran Flakes ​
Bread (Rye) ​
Bread (whole-wheat/ multigrain) ​
Brown Rice (cooked) ​
Oat Bran ​
Oatmeal (quick/ regular/ instant cooked)​
Popcorn (air-popped) ​
Spaghetti (whole wheat cooked)
Legumes, Nuts, Seeds
Almonds​
Baked Beans (vegetarian cooked)​
Black Beans (cooked)​
​
Lentils (cooked) ​
Lima Beans (cooked)​
Pecans​
Pistachio Nuts​
Split Peas (cooked)​
Sunflower Seed Kernels
Top Foods to Avoid
Canned Soups
Commercial Breakfast Cereals
Commercially Baked Goods
Donuts
Hydrogenated Fats & Trans-Fats
Ice Cream & Frozen Desserts
Potato Chips/ French Fries/ & other Fried Foods
Processed & Refined Foods
Processed Cheese Products
Sausages, Hot Dogs, Cured Meats/Luncheon Meat
Soda Pop & other Artificial Beverages
Important Facts
Sugar-free sodas and beverages are usually sweetened with aspartame or other artificial sweeteners. They are not a healthier choice. Click ​here to read about the dangers of aspartame.
When you take food in its natural state and alter, process, refine, and package it, it loses fiber and a whole lot of nutrients. Click here to read more about processed and refined foods.
Hydrogenation is the process that is used to turn liquid oils into a solid form. Vegetable margarine and vegetable shortening are hydrogenated fats. Click here to learn why hydrogenated fats and trans-fats are harmful.
Research shows that too much protein (especially animal protein) is not healthy for you. It can cause your body to lose too much calcium and it can even damage your kidneys.
If you have a diet that is too high in fat, it puts you at risk for obesity, adult onset diabetes, certain cancers, and arteriosclerosis (hardening and plugging up of the arteries).
Foods with "empty calories" are high in calories but have little or no nutritional value. Donuts are a good example of empty calorie foods. If you eat one standard donut, you will get about 200 calories - mostly from fat and sugar. There are little or no vitamins, minerals, and other nutrients in donuts.
Cup Of Noodles and Top Ramen contain pre-fried and pre-salted noodles, compounded by the practice of using artery-clogging palm oil. They add 6 times as much sodium to the noodles as potato chips contain.
On average, a cup of Campbell’s Condensed soup has 760 mg of sodium. That’s half a day’s worth … assuming you eat only one of the 2½ servings that the label says the can makes.
For more nutrition and health-related facts, click Here.
